Chicken Casserole, with bacon, olives and capers



This is a great recipe for the whole family, I served it on salad greens, but the rest of the family ate it atop sweet potato/cauliflower mash which looked much nicer than mine.  Unfortunately I was unable to take a photo before they started eating, so my meal while very tasty, looks a little messier!

I used:

  • 6 boneless chicken thighs
  • 6 rashers bacon
  • 3 cloves garlic, chopped
  • 4 tbs black olives
  • 2 tbs capers
  • 2/3 cup cherry tomatoes, halved
  • 3 tbs fresh flat leaf parsley, chopped
  • 4 small wedges lemon
  • 1/3 cup olive oil
  • salt and pepper

Wrap the chicken thighs in bacon, trying to meet the ends of the bacon together.  Bring a frying pan to a medium-high heat, add a little olive oil, garlic and brown the chicken.   In the bottom of a casserole dish, put the olive oil, olives, capers, and tomatoes, place the chicken on top, add the lemon wedges and sprinkle the flat leaf parsley on top.  Cook for 30 minutes at 180 degrees celcius, resting for 5-7 minutes prior to serving.  Serve on mash or salad.


Scotch Fillet and Cashew Satay


I decided to try my hand at a cashew satay sauce for something different with our steak tonight and it turned out well, although not as traditional as the usual satay due to the lack of chilli and fish sauce, but still not bad!  If making this at home and you have fresh chilli and a sugar free fish sauce, I would recommend using it as it would definitely improve this recipe.

Cashew Satay Sauce:

  • 2-3 tbs cashew butter
  • 3 cloves garlic, finely diced
  • 1 small brown onion, finely diced
  • 2 tsp cumin
  • 1/2 tsp turmeric
  • 1 & 1/2 tsp ground coriander
  • 1/4 cup of coconut milk or coconut cream
  • salt and pepper
  • olive oil for cooking

Heat a small saucepan to a medium heat, add olive oil, garlic and onion and cook 1-2 minutes or until onion becomes translucent.  Add the cumin, turmeric, coriander, salt and pepper and mix in, if you have sugar free fish sauce and fresh chilli, add 1 tsp fish sauce and 2 finely chopped fresh red chillis here.  Finally add the coconut milk and cashew butter, being sure to mix together well.  Add some chopped fresh coriander (cilantro) if you have some.  Keep warm until the steak is ready.

Scotch Fillet Steak, Pureed Sweet Potato and Cauliflower

  • Scotch fillet steak
  • 1 sweet potato (kumara), peeled and chopped
  • 5 florets cauliflower
  • steamed vegetables for serving (I used carrots and brussel sprouts)
  • olive oil
  • salt and pepper

Heat a frying pan to a medium-high heat.  When very hot, add a little olive oil searing for 1-2 minutes before turning the heat down a little to cook a further 5 minutes, do the same on the other side and rest for 5-7 minutes before serving.  Add 1-2 minutes to the cooking time each side if you prefer it well done.

Meanwhile, place the sweet potato and cauliflower in a saucepan of water and bring to the boil.  To cook the other vegetables, I usually place them on top of the sweet potato etc to steam approx 3 minutes before the sweet potato is cooked.  When cooked, remove the steamed vege and put on serving plates.  Drain the sweet potato and cauliflower, add a small drizzle of olive oil and season with salt and pepper.  Using a masher or barmix, mash or puree.  Spread the mash onto the plate, place the cooked steak on top and then top with the cashew satay sauce or serve on the side.


Pan Fried Salmon and Kumara Chips

Pan Fried Salmon and Kumara Chips

Pan Fried Salmon and Kumara Chips

This is one of my son’s favourite meals, and at his request I cooked salmon for dinner last night.  The recipe below will serve 3 people, so increase quantities to serve more people.

I used:

  • 3 pieces of fresh wild salmon (approx 20cm in length and 6cm in width)
  • olive oil
  • 1 whole kumara, skin on and cleaned, cut into chunks
  • vegetables to serve (I used broccoli, cauliflower and carrot)
  • Salt and pepper

Scrub the kumara and cut into thick chunks and toss through some olive oil, salt and pepper.  Spread onto a baking tray, covered with tin foil and cook at 200 degrees celcius for approximately 20 minutes.  Chop your vegetables and put them into a small amount of water in a saucepan with the lid on, ready to cook while the salmon is resting.

Bring a non-stick frying pan to a medium heat, place 1/2 a tsp of olive oil in the pan and brush to coat the bottom or use a paper towel to spread it around, taking care not to burn your fingers!  Rub a little salt into the skin of the salmon and place into the frying pan, skin side down.  Cook for 5 minutes and gently turn over, cooking for a further 5 minutes.  Rest the salmon skin side down for 5 minutes before serving.

Turn the vegetables onto a high heat and bring to the boil, cooking for 2-3 minutes, they should still be a little crunchy when you remove them from the water.

Serve and enjoy!

Bolognaise in a Lettuce Cup


Just like Spaghetti Bolognaise, but served in lettuce leaves! This sauce is so versatile, particularly if you are needing to feed the family – it is easy to put together, cost effective and paleo/Whole30 friendly.  This sauce reheats really well, so make a big batch and have for dinner the next night or lunch the next day.  The recipe below will serve 4 (or 3 very hungry people!).

I used:

  • 3 cloves garlic, chopped
  • 1 brown onion, chopped
  • 2 rashers bacon, sugar free and pastured, finely sliced
  • 500gms premium beef mince (as lean as possible)
  • 1 cup (250ml) beef stock (I used Essentials Cuisine, as it is sugar free and only beef and tomato paste)
  • 1 large flat brown mushroom, finely sliced
  • 2tbs tomato paste (I used Zito Organic, from the health food section of Pak n Save)
  • 3 tomatoes, roughly chopped
  • 3/4 cup of broccoli florets, chopped
  • Lettuce leaves

Bring a heavy based fry pan to a medium heat, add a little olive oil then the garlic and onion, cooking 1-2 minutes before adding the bacon and cooking a further 2 minutes.  Next add the beef mince, using your fingers to break it up as you go and cook until just browned, then add the beef stock.  Simmer the sauce for 5 minutes, then add the chopped tomatoes and cook a further 5 minutes.  Next add tomato paste, stir in well and finally add the mushroom and broccoli florets.  Gently simmer a further 5-7 minutes or until the sauce becomes nice and thick.

To serve, place lettuce in the bottom of a bowl and place the bolognaise sauce inside the cup.


Bacon, Mushroom and Garlic Omelette

Bacon, Mushroom and Garlic Omelette

Bacon, Mushroom and Garlic Omelette


You can make this nice and thick and slice it up like a pie, retaining some for lunch the next day!  The recipe below is for 1 serve, increase quantities to feed more people and serve with a side salad.

What I used:

  • 3 eggs (whisked with a little salt and pepper)
  • 2 cloves garlic, chopped
  • 1 large flat mushroom, finely sliced
  • 2 rashers bacon, sugar free and pastured, finely sliced
  • A sprinkle of cajun seasoning (optional)

Heat a small frypan (larger if increasing the quantities) to a medium heat.  Add a touch of olive or coconut oil and add chopped garlic, mushroom and bacon and sprinkle with cajun seasoning.  When mushrooms have almost cooked, pour the egg mixture evenly over the mushroom mixture and turn the heat down to low.

Preheat a grill and when the bottom of the omelette has cooked, place under the grill keeping a close eye on it so it doesn’t over cook.  Remove from the heat when the eggs have just cooked.

Serve with a green salad, remembering to include your portion of healthy fats.  For today I am using olive oil with a squeeze of juice from a fresh orange as a dressing for the salad, an excellent dressing!


Surf and Turf


This is surf and turf with a paleo twist!  This is a nice simple meal using frozen prawns to add another level of flavour.

I used:

  • Scotch fillet (rib eye) steak
  • 6 frozen prawns
  • 1 tsp almond butter
  • kumara, chopped into small pieces
  • cauliflower (about 1/2 the amount of kumara being used)
  • broccoli
  • carrot

Bring a heavy based frying pan to a medium-high heat, add some olive oil or coconut oil and when hot add the steak.  Cook 1-2 mins to sear and then turn down to a medium-low heat and cook 3-5 minutes (the longer you cook the more well done).  Add the prawns and cook the other side of the steak. Be sure to rest the steak off the heat for 5 minutes prior to serving.

In a saucepan, put the kumara and cauliflower (reserving some for steaming if you wish). When cooked, drain and mash with olive oil and a little salt and pepper.

Serve the steak on top of the mash.  Top with the almond butter and prawns and serve with your favourite steamed vegetables.


Sweet Potato and Parmesan Fritters with Bacon, Pesto and Mushrooms


This was breakfast, the morning after my first paleo dinner party!  We forgot to take photos, so thought I would share this recipe until I re-make the party food.


  • 2 eggs, lightly beaten
  • 1/2 medium kumara (sweet potato), peeled and finely grated
  • 1/4 cup parmesan cheese, finely grated
  • 2 cloves garlic, finely diced
  • salt and pepper
  • olive or coconut oil

Finely grate the kumara and parmesan, place in a bowl and mix together.  Add salt and pepper, garlic and finally the eggs.  Mix well.

Heat a heavy based frying pan to a medium heat and add the olive oil.  Spoon small amounts of the mixture into the frying pan, they will be quite runny but will set like savoury pikelets.  Flip when bubbles start to form or the underside starts to brown.

Fantastic with bacon and mushrooms, or just on their own!  Fabulous for lunches and quick snacks to have in the fridge.